Workout of the day
I mean Mikey B said he was going to take it easy on you and reduce the difficulty towards the end of the week in preparation for Chad. I don’t know what he was smoking when he text me that…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 mins of:
15/12 Calorie echo bike
15 Handstand press ups
Right then you lot, here comes the first wave of full frontal assault for you to get your Xmas party tickets paid for. Remember, cash is king and you need to bring it to the box please.
The perfect time to do so, right before Chad on the weekend. Another year is around so fast and we will be respecting that legend on Saturday. Until then though however…
CrossFit Cardiff WoD
5 Rounds of within 5 minutes:
20/18 Calorie row
200m Run
Specialty
A: Within 5 minutes, to build to a heavy 2 touch and go power clean and jerk
B: 8 Sets
4 Touch and go clean and jerks @80% OR 60/42.5kg
Rest 60s
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30
Mid-week and a heavy, gymnastic suckfest! Is there anything better?
CrossFit Cardiff WoD
4 Rounds for time of:
6 Power cleans (100/70kg)
8 Bar muscle ups
60 Double unders
So saddle up and get ready for tomorrow’s (Wednesday) fun. Baylee Rayl is coming to whoop your arse into shape. I’ll have gotten her at least 6 coffee’s prior and so she will be jacked up and ready to go!
GOOD LUCK!
CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 5 - 5
Back squat
10 Back extensions between sets
Specialty
Every minute, on the minute, for 10 minutes:
10 - 20% of 5 minute test
Every minute, on the minute, for 5 minutes:
20s ring tricep extension
4 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute, for 4 minutes:
20s Dumbbell rollback
5 Sets
10 - 15 Straight arm GHD
Rest 60s
They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted:
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence
Welcome to the end of the week. Ready for some serious downtime over the weekend! Not all of you will be dodging bites from an aggressive Chihuahua after all. 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
24 Double unders
12 Toes to bar
4 Shuttle runs (25ft out, 25ft back)
If Janet shows up tomorrow, she may well strangle me to death. If she does so successfully, the gym is hers and she can program coffee drinking and cake eating as often as she likes.
The intension of all of these lunges is to drive a huge amount of strength in specifically the posterior chain (backside of the legs and the actual backside). In doing so, you will increase your squatting load (no doubt), cause your butt cheeks to give strangers whiplash as you walk past them down the street (no doubt), improve your ability to parallel park (some doubt!)
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Bar facing burpee
8 - 8 - 8 - 8 - 8
Superset and VERY fast burpees
Specialty
Within 5 minutes
Build to a heavy touch and go power clean and jerk
B: 6 Sets
5 Touch and go clean and jerks @72.5% OR 60/42.5kg
Rest 60s between sets
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30 - 3:00
A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!
CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike
Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!
Watch an utter legend do this workout what an absolute machine!
(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)
Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test
3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull-ups (banded if needed)
Rest 2:00
3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute, for 4 minutes
20s Dumbbell roll back
5 Sets
5 - 10 Strict toes to bar
Rest 60s
Welcome to a new week, set to be fun-filled for some, seriously not for others. It will though, leave you all slightly fitter!
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
CrossFit Cardiff WoD
“Jerry”
For time:
Run 1 mile
2km row
Run 1 mile
Pinch, punch, first of the month mother f********ckers!!!
The silly season is approaching!
CrossFit Cardiff WoD
“Helena”
3 Rounds for time of:
400m run
12 Bar muscle ups
21 Dumbbell snatch (50/35lb)
EGGS! You have been working all year on core to extremity movement for this very moment. Wind that hip up and launch the suckers as hard as you can… is there much else more satisfying?!
Wish we had programmed lunges instead? YUP!
CrossFit Cardiff WoD
25 - 20 - 15 - 10
Calorie assault bike
Box jump over (24/20”)
Calorie row
Wall ball (20/14lb)
Specialty
Barbell cycling
A:5:00 to build to a heavy touch and go power clean and jerk
B: 5 Sets
6 Touch and go clean and jerks @70% OR 60/42.5kg
Rest 60s
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30
D: 2 - 3 Sets
8/8 goblet Bulgarian split squats
Is it tonight? Halloween, or tomorrow? Whichever one, get your eggs ready!
Janet, we are having a week off the lunges see!
CrossFit Cardiff WoD
Every minute on the minute for 30 minutes:
1 Snatch
Increase load every 5 minutes
With a new focus this week for specialty, get stuck right in and blast those TTB and barbell work out of the window! Flying machines before you know it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 15 minutes of:
15 Shoulder to overhead (60/40kg)
15 pull ups
60 Double unders
Specialty
5 minute max toes to bar
3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull ups (banded if needed)
Rest 2:00
3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute for 4 minutes:
20s Ring tricep extension
5 Sets
10 - 15 straight arm GHD
Rest 60s
Take a bow lads, Happy 360th birthday to the Royal Marines.
For any that are exposed to extreme danger every day, away from friends, family and really any freedom or enjoyment, you have our massive respect and love.
Every day while we go about our relaxed Sunday, the armed forces are out somewhere bitterly cold and wet, insanely hot and dry, and doing it not for any other reason that they truly believe that it is the right thing to do.
It’s service! Spare a moment to think about them.
Per Mare, Per Terram. By Sea, By Land
CrossFit Cardiff WoD
For 6 rounds, within 1:15:
10/8 Echo bike calories
4 Burpee box jump overs (24/20”)
Max sandbag cleans
Rest 4 minutes between rounds
Now then, do NOT show up for everything on Sunday an hour early but DOOOO enjoy an extra hours sleep… for those of you on night shift I massively sympathise, i’ve been there and it sucks!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
50/40 Assault bike calories
400m run
30/25 Calorie row
20 Burpees to target
Well she’s a complete bitch and one who you could definitely live without. But, she is also a classic CrossFit benchmark and a workout that sorts you right out, and for a long while afterwards!
GOOD LUCK!
CrossFit Cardiff WoD
“Diane”
21 - 15 - 9
Deadlifts (100/70kg)
Handstand push ups
Specialty
For 4 rounds, every 90 seconds:
Power clean + clean + hang clean + jerk
For 6 rounds, every 90 seconds:
Clean and Jerk
4 Sets:
2 Back squats
5/5 High jumping lunge on box
Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!
CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set
Its now pretty early and i have three savages to walk, so this now is all you’re getting.
CrossFit Cardiff WoD
7 rounds for time:
35 Double unders
5 Bar muscle ups
Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 40 Double unders
3: 10 - 15 GHD sit ups
4: 30s Farmer carry
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s
Every minute, on the minute for 12 minutes:
1: 3 - 8 Ring pull-up
2: 3 - 8 Ring dip
3: 30s Hollow hold
3 Sets:
6 - 12 Strict toes to bar
12/12 Straight arm plank rotations
I’m late, so this is all you’re getting!
CrossFit Cardiff Partner WoD
Partner WOD. Every 5mins for 5 rounds:
100m sprint
10 Squat snatches (80/60kg)
20 Toes to bar
100m Sprint
Split the reps. Sprint together
